6
Nov
Courtney’s BDay WOD
CrossFit Fireborne – CrossFit
Warm-up
Warm-up (No Measure)
20 Bike Cals
then…. 3 Rounds
10 MB Thrusters
10 KBDL
10 Walking Lunges
10 Wall Angels
Coaching
Movement Prep
Metcon
Courtney (Time)
60 Row Cals
50 Thrusters (65/45)
40 Deadlifts
30 Push Presses
40 Deadlifts
50 Thrusters
5 Box Jumps (24/20)